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Yakima’s CrossFit Reformation 11.25.13


Yakima’s CrossFit Reformation 11.25.13

Prep work:
2 rds of
Duck walk 50 ft
Partner assisted hip stretch :30 R/L


5,5,3,3,1,1 back squats
Weight is up to you 20 min time cap


Level one
3 rds
30 cal airdyne sprint
20 wall balls
10 DB KB push press

Level two
3 rds
300m sprint
20 wall balls
10 ground to over head 135/95


ACC work:
Pull up challenge continues


Cool down:
Couch stretch
Calf smash


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11 Responses

  1. Jonathan Douglas

    Going to feel this a few hours. 425 back squat, followed up with 11:11 on Workout. thanks Dirk for helping raise the bar a bit on the squat work.

  2. dirk bernd

    405# on back squat, I’ll take it. Looking forward to seeing JD in the open this year, thanks for being my lifting buddy.
    12:24 @ 135# level 2 Loved the WOD, I like the clean and jerk and wall balls, didn’t even have a run in me, it was a legit jog. I like the level 1 & 2 options, cuase it allows you the option.

  3. Susan Van Tress

    135lbs 1 rep back squat, that was a PR for me.. I started CF wanting to be able to squat my body weight and exceeding that is exciting.. I’d love to hit 160 as my next mini goal.. I need to work on the mental! 🙂 Level 2 WOD 10:42… TOAST…

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